Goal setting

Question 1

What is goal setting in sport?

Answer 1

• goal setting is a motivational technique where athletes set specific targets to improve performance, focus efforts, and maintain motivation.
• it helps guide behaviour and measure progress
• goal setting involves the development of an action plan designed to motivate and guide a person or group towards a goal
• goal setting can be guided by goal-setting criteria (or rules) such as smarter targets

Question 2

What does the acronym SMARTER stand for?

Answer 2

Specific
Measurable
Achievable
Realistic
Time-bound
Evaluated
Recorded
This acronym ensures goals are well-structured and effective

Question 3

Specific

Answer 3

• clearly define the goal (e.g. improve sprint start technique)
• directly related to a sporting situation
• goals should be focused on the aims of training

Question 4

Measurable

Answer 4

• can progress be measured? (E.g. reduce 100m time by 0.2 seconds)
• so that progress can be measured

Question 5

Achievable

Answer 5

• challenging but within the performers ability and resources
• by the performer, coach and manager

Question 6

Realistic

Answer 6

• is the goal practical and relevant to the athletes sport and situation?
• challenging but within the capability of the performer

Question 7

Time-bound

Answer 7

• has a clear deadline (e.g. within 4 weeks)
• so that there is a date for completion in which the goal should be achieved

Question 8

Evaluated

Answer 8

• regular check-ins to assess progress and reflect on what’s working
• progress towards goal achievement should be tracked by the coach and performer

Question 9

Recorded

Answer 9

• writing goals down for accountability and motivation
• for the record

Question 10

Importance ofSMART(ER) goal setting

Answer 10

• improves motivation and focus
• helps break down long term success into manageable steps
• builds confidence through achieving milestones
• reduces anxiety by giving direction and structure
• promotes self-discipline and accountability

Question 11

What are the types of goals?

Answer 11

1. Subjective goals
2. Objective goals

Question 12

Subjective goals

Answer 12

• based on feelings or emotions
• e.g. i want to enjoy my game more or i want to feel more confident
• useful for building confidence and reducing anxiety
• general statement of intent- not stated in measurable terms

Question 13

Objective goals

Answer 13

• based on quantifiable outcomes
• e.g. i want to beat my personal best in high jump
• these are easier to measure and track over time
• statements that focus on attaining a specific standard of proficiency usually within a specified time

Question 14

Outcome (product) goals

Answer 14

• focus on the end result, usually in comparison to others
• e.g. win the race or finish top 3
• motivation booster but can lead to pressure and anxiety if outcome is not in full control

Question 15

What is outcome goals used for?

Answer 15

• used on nay sport that has a league/outcome

Question 16

Disadvantages of outcome goals

Answer 16

• pressure/ over aroused
• can lead to making more mistakes

Question 17

Performance goals

Answer 17

• focus on personal standards or improvements
• e.g. improve my pass accuracy from 75-85%
• e.g. beat their pb
• less pressure and more control for the athlete
• e.g. how performer did based on previous performances
• judged against other performances and related to improvement/ and enhancing the performers current standard

Question 18

What is performance goals used for?

Answer 18

• building steeping stones (short term)- easier to recall

Question 19

Disadvantages of performance goals

Answer 19

• haven’t got a long term

Question 20

Process goals

Answer 20

• focus on the technique or strategy needed for success
• e.g. keep head down during sprint start or use correct foot placement in lay up
• ideal for improving skill and correcting weaknesses
• concerned with improvements in technique

Question 21

Realistic goals

Answer 21

• goals based on current ability and circumstances
• avoids demotivation and burnout from unrealistic expectations

Question 22

Aspirational goals

Answer 22

• long term, dream goals that inspire
• e.g. compete at the olympics
• helps share long-term planning but should be broken into smaller achievable goals

Question 23

Short term goals

Answer 23

Purpose: keeps motivation high with quick wins
Example: improve serve consistency this week
- they are concerned with skill development and so give the individual the skills that are required to achieve their long term goal

Question 24

Medium-term goals

Answer 24

Purpose: builds progress toward long-term objectives
Example: increase fitness level by the next competition
- they can be used to provide a pathway from short term goals to the achievement of long term goals

Question 25

Long term goals

Answer 25

Purpose: provides long term direction and purpose Example: quality for national championships next season - they are the main aim of the athlete but they do not provide a pathway for successful achievement of a goal

Question 26

How to use goal setting to optimise performance

Answer 26

- combine outcome, performance, and process goals - ensure all goals follow the SMART(ER) format - tailor goals to the individuals skill level and personality - regularly evaluate and adjust goals based on progress - use goal setting journals to track improvements and maintain focus

Question 27

What effect does goal setting have on performance?

Answer 27

setting goals has a positive effect on performance which include: - giving the performer an aim or focus - increasing motivation when the goal is accomplished - increasing confidence levels - controlling arousal/ anxiety levels - focusing efforts in training and game/competitive situations

Question 28

Identify five characteristics of goals which a performer might set to achieve an aim (5)

Answer 28

- specific - measurable - achievable/ realistic - accepted - challenging - agreed/ negotiated - timed/ progressive from short term to long term - performance orientated - evaluated/ reviewed

Question 29

Explain how outcome goals and performance goals can affect motivation, anxiety and stress (4)

Answer 29

- if when using outcome goals, the performer successfully completes the goal, their motivation will increase - on the other hand, if the performer does not successfully complete the goal, their level of anxiety and stress can increase - when using performance goals, if the performer achieves the realistic goals set, they will experience lower anxiety and stress, alongside increased motivation

Question 30

Show what is meant by short-term goals and long-term goals by using examples from sport (4)

Answer 30

- short term goals are process orientated - which affects aspects of performance - for example, the goal of the following through into court after a serve in tennis - long term goals are product orientated - which affect the result or future aim - for example, to beat your personal best in athletics or to win the league in soccer

Question 31

What are the main positive effects of setting goals in sport?

Answer 31

- raising motivation levels - controlling anxiety or stress

Question 32

As a coach how would you ensure that your goal setting was as effective as possible? (6)

Answer 32

- goals must be attainable/ within your reach - goals which are challenging are more motivating - set goals which are positive rather than negative - goals should involve individual as well as team targets - goals should be measurable - target dates are important so that the performer is accountable - goals should be negotiable - goal should have shared ownership - goals should be a mixture of process and product

Question 33

How does a performance profiling asssit in goal setting? (3)

Answer 33

- performance profiling enables a performer to be aware of when goals are achieved - performance profiling is assessment by both performer and coach as to the achievement of the various factors involved in the sport - such as speed, strength, focus, concentration, level of skill and so on - which are a mixture of fitness components (measured against standard tests), and psychological factors - hopefully the coach’s perception of the current status of performance will match that of the performer - discrepancies between performer and coach perception of a performer can be highlighted and discussed - goals to narrow the gap between perceived and actual performance can then be set

Question 34

Explain the meaning of the acronym S.M.A.R.T.E.R. In relation to gol setting (7)

Answer 34

- S= specific- goals are directly related to a sporting situation and should be clear and concise - M= measurable- progress can be measured - A= achievable- by both performer and coach - R= realistic- challenging but within the capability of the performer - T= time- dates set for completion for both short-term and long-term goals - E= evaluate- assessed by the coach and the performer - R= recorded- written down

Question 35

Explain the many important factors that have to be taken into account when setting goals (12 marks)

Answer 35

Goal setting involves the development of an action plan designed to motivate and guide a person or group towards a goal Goal setting can be guided by goal setting criteria (or rules) such as smarter targets . Specific as it is directly related to as sporting situation. goals should be focused on the aims of training. . Measurable so that progress can be assessed. . Achievable by the performer, coach and manager. . Realistic- challenging but within the capability of the performer. . Time bound phased so that there is a date for completion in which the goal should be achieved. . Evaluated- progress towards goal achievement should be tracked by the coach and performer. . Recorded for the record. . For example, the smarter goal of running at 400 m in 48 seconds. This would be realised after five rating attempts assessed at an 80% success rate providing an exciting challenge with a record of training and racing times. Long time goals are the main aim of the athlete, but they do not provide a pathway for successful achievement of a goal. Medium term goals can be used to provide a pathway from short term goals to the achievement of long-term goals Short term goals are concerned with skill development and so give the individual the skills that are required to achieve their long-term goal Goals can either be outcome orientated. For example, the end result of the training program is to win the national championships Goals can be performance orientated. For example, how well. the performer did based on previous performances The factors that a coach would have to take into consideration when setting goals are - Easily attained initially and therefore realistic - incremental a little bit at a time - Challenging and achievable - Progressively more difficult This would have a positive effect on performance because given the performer and aim or focus will: - Increase motivation when the goal is accomplished - Increase confidence levels - Control arousal/ anxiety levels - Focus efforts in training and game/ competitive situations

Question 36

Reasons for goal setting

Answer 36

- increase motivation - managing stress and anxiety - building confidence

Question 37

Outcome and performance goals can affect motivation, anxiety and stress bye

Answer 37

- Giving performer an aim or focus - Increasing motivation when the goal is a accomplished - Increasing confidence levels - Controlling arousal/anxiety levels - Focusing effort in training and game/ competitive situation Short term (process orientated)- Definition: concerned with skills development and so give the individual skills that are required to achieve their long-term goal Example: improving technique Medium term (task orientated/ performance orientated)- Definition: judged against other performances. Can be used to provide a pathway from a short term goal to the achievement of a long-term goal. Example: beat your PB Long term (outcome orientated)- Definition: towards end result of sporting activity main aim of athlete but don’t provide a pathway for successful achievement of a goal Example: win a race/ create a world record

Question 38

As a coach, how would you ensure that your goal setting was as effective as possible?

Answer 38

- Set goals which are positive rather than negative - Goals should be negotiable - Goals should be measurable - should involve individual as well as team targets - Target dates are important so that the performance is accountable